This is how the 2011 Mr. Olympia winner, Phil Heath trains his massive arms. Granted the general structure is based a lot on genetics, you will find the exercises, as well as sets and reps for each exercise that Phil Heath does in his arm routine.

Phil Heath's Off Season Arm Training

In the off season, Phil Heath trains his triceps along with his chest, and his biceps along with his back, both on separate days. Here are the exercises he does for his triceps, which are done after his chest workout is completed.

Pushdowns with Rope Attachment / 3 sets / 12 reps

Dips / 3 sets / 12 reps

Close-Grip Bench Presses / 3 sets / 6-8 reps

Lying Triceps Extensions / 7 sets / 6-8 reps

And here are the exercises, along with the sets and reps, that Phil Heath says he does for his biceps in the off season, which are done after his back exercises.

Standing EZ-Bar Curls / 3 sets / 6-8 reps

Hammer Curls / 3 sets / 6-8 reps

Concentration Curls / 3 sets / 6-8 reps

Dumbell Preacher Curls / 7 sets / 5-7 reps

Phil Heath's Pre-Contest Arm Training

While Phil Heath’s off season arm training and pre contest arm training might seem almost the same, there are changes in the amount of repetitions completed and such. Biceps are still trained after back, and triceps are still trained after chest. Here are the exercises for triceps:

Pushdowns with Rope Attachment / 3 sets / 12 reps

Dips / 3 sets / 12 reps

Close-Grip Bench Presses / 3 sets / 10-12 reps

Lying Triceps Extensions / 7 sets / 10-12 reps

And here are the exercises for the biceps:

Standing EZ-Bar Curls / 3 sets / 10-12 reps

Hammer Curls / 3 sets / 10-12 reps

Concentration Curls / 3 sets / 10-12 reps

Hammer Strength Preacher Curls / 7 sets / 5-7 reps

While this may be a workout routine that Phil Heath uses, various bodybuilders are constantly changing their routine to maximize muscle growth by using a variety of different training methods for the muscles to continually be forced to adapt. Here is also an older video showing more of Phil Heath’straining methods for arms.

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